Interval training: benefits and features of physical activity
- Features of the interval physical activity
- The benefits of interval exercise
- Hypoxic exercise with intervals
Interval or circuit training involve alternating physical exertion by executing all the exercises one after the other in a circle. This method allows to considerably increase the effectiveness of training that is important not only for professionals but also for ordinary people who care about their body and health.
Features of the interval physical activity
The essence of interval training is the alternation of polar physical activity with different intensity. The initial phase is characterized by active expenditure of energy, and subsequent recovery of resources through the breakdown of carbohydrates and fats. In fact, one periodically changes the speed of the lesson from the extremely intense to slow, repeating this cycle again and again.
Professionals say that such an interval exercise exhibit much higher efficiency compared to, for example, with a uniform run. In addition, they are comprehensively pumped all the muscle groups of the body and positively affect the functioning of the heart and blood vessels.
As for filling this set of exercises, it all depends on goals, level of training of a particular artist and personal preferences. For example, the active phase may consist of the following physical activity:
- active dance;
- jumping jacks or rope;
- classes on a step-platform;
- work on the bike.
The recovery phase, when a significant part of the force expended, may be represented by lunges, push-UPS, sit-UPS, exercises with dumbbells, twisting the press, etc. At the end you need to take a little break, then you need to start the next round.
The benefits of interval exercise
In addition to the unique efficiency advantage of circuit training is that there is no habituation of the body to a particular exercise, which means that the muscles will work fully and evenly. The variety of exercise significantly improves the endurance of man, and enables to burn more calories.
During interval training the athlete intermediate level must pass 5-10 intervals for each type of load — duration completely depends on the physical form of the athlete. Importantly, the initial active phase was shorter than the recovery when the normal heartbeat, the muscle is saturated with oxygen and there is a destruction of the formed lactic acid in it. Further, the duration of the intensive phase may gradually increase and recovery decrease.
Over time, the length of the active phase can greatly exceed the recovery time, making exercise the most intense. Interval physical activity is the best option for those who are planning to tighten muscles or lose weight in the shortest possible time.
Note, however, that interval exercise is not recommended for training on a regular basis. The best option would be alternating 4 weeks of interval training with the same period of occupation as usual.
Hypoxic exercise with intervals
Regular interval exercise can be supplemented with various progressive developments, one of which is hypoxic training. Despite the fact that it increases the tone of the body, resistance to adverse external factors and prevents aging, this load is not considered therapy or doping. Although used in therapeutic and prophylactic purposes. Hypoxic training is often carried out by professional athletes before important competitions to obtain visible results and to avoid side effects.
The essence of these exercises (also called hypoxic therapeutic treatment), is that during physical activity the person inhales alternately two kinds of air with low oxygen concentration and normal. The body responds to the variable supply of oxygen positive changes in the cardiovascular, respiratory and nervous systems. Temporary shortage of oxygen activates the body’s defense mechanisms, relaxes smooth muscles and improves blood circulation, which has a General calming effect.
Exercise in this mode it is recommended to people who have, inter alia, the following chronic diseases:
- respiratory system — asthma, bronchitis;
- urinary system — cystitis, pyelonephritis;
- gastrointestinal tract — stomach ulcer;
- endocrine system — diabetes mellitus.
It also helps women with menstrual disorders and manifestations of climacteric syndrome, and men effectively solves the problem of recovery of erectile dysfunction.
Interval hypoxic exercise helps to cope with the scourge of our time — stress, insomnia, apathy and chronic fatigue. People with a large overweight also noted their tangible positive effect.
Interestingly, even plastic surgery uses a similar method to accelerate the tightening of wounds, reduction of pain and emotional stress.
Also, the course of hypoxic training often helps to cope with skin problems — eczema, psoriasis and acne. And this applies to patients of any age.
Preventive course, on average, may consist of 10-20 treatments, and therapy is usually more prolonged and conducted solely under the supervision of an experienced physician.
If until recently the professional devices gipoksikator was so expensive that they were equipped with only major medical centers, today developed latest models that are available for use in the home. Although their price is quite high — about $ 1000, service gipoksikator even to a layman.
Interval physical exercise is a great way to achieve set fitness goals in the shortest possible time. And the use of such advanced techniques as hypoxic training will make the exercise even more effective.
Uses photographs Shutterstock